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Dumbbell Good Morning Squat

Dumbbell Good Morning Squat

The Dumbbell Good Morning Squat is a dynamic compound exercise that targets multiple muscle groups, making it an efficient choice for those looking to maximize their workout results. This exercise combines elements of the traditional good morning exercise with the squat movement, providing a challenging workout for the lower back, glutes, hamstrings, and quadriceps. To perform the Dumbbell Good Morning Squat, you will need a pair of dumbbells of an appropriate weight for your fitness level. Start by standing upright with your feet shoulder-width apart and your dumbbells held at your sides. Engage your core muscles for stability and maintain a neutral spine throughout the exercise. Begin the movement by hinging at your hips, pushing your hips backward while simultaneously lowering your upper body toward the floor. Keep your knees slightly bent as you lower down, aiming to maintain a straight back. Once you feel a stretch in your hamstrings and glutes, pause for a moment. From this lowered position, drive through your heels and push your hips forward as you stand back up, returning to the starting position. As you rise, initiate the squat movement by bending your knees and lowering your body down as if you were sitting back into a chair. Maintain proper form and control throughout the entire exercise. The Dumbbell Good Morning Squat is a versatile exercise that can be modified to suit different fitness levels. Beginners can start with lighter dumbbells or no weights at all and focus on mastering the technique and range of motion. As you progress, gradually increase the weight to challenge your muscles and further enhance your strength and stability. Remember to always prioritize safety by using proper form and listening to your body. If you experience any pain or discomfort, adjust the exercise or seek guidance from a fitness professional. Regular inclusion of the Dumbbell Good Morning Squat, along with a well-rounded exercise routine, can contribute to overall lower body strength, improved posture, and enhanced athletic performance.


  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
  • Engage your core and keep your back straight as you begin to hinge forward at your hips, lowering the dumbbells towards the floor.
  • Continue to lower your torso until it is parallel to the ground or slightly lower, keeping a slight bend in your knees.
  • Pause for a moment at the bottom of the movement, then drive through your heels to return to the starting position.
  • As you rise back up, simultaneously bend your knees and perform a squat, keeping the dumbbells by your sides.
  • Lower your body into a squat position, aiming to parallel or slightly below parallel.
  • Pause for a moment at the bottom of the squat, then push through your heels to stand back up while keeping the dumbbells at your sides.
  • Repeat the entire motion for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise to avoid injuries.
  • Start with lighter weights and gradually increase the resistance as your strength improves.
  • Engage your core muscles by keeping your abs tight and your back straight.
  • Focus on a slow and controlled movement to maximize muscle engagement.
  • Prioritize range of motion over weight, ensuring you go through the full range of motion with each repetition.
  • Incorporate variations of the exercise, such as single-leg dumbbell good morning squats or dumbbell sumo squats, to challenge your muscles in different ways.
  • Don't forget to breathe properly during the exercise, inhaling during the eccentric phase and exhaling during the concentric phase.
  • Listen to your body and take rest days as needed to prevent overtraining and promote recovery.
  • Include a variety of other exercises targeting the lower body, such as lunges, deadlifts, and hip thrusts, to strengthen the muscles from different angles.
  • Fuel your body with a balanced diet that includes lean sources of protein, healthy fats, and complex carbohydrates to support muscle growth and recovery.

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